Everything in this article is with good intentions, and it is acceptable for most clients. However, it is your responsibility to seek medical clearance from a GP if you or the therapist, after a physical assessment, believe it to be the case.
Football, rugby, tennis, and running use many body muscles, particularly the legs, feet, and back. Forgetting to stretch or not dedicating enough time to stretching after the event can cause muscles to become tense and painful, limiting one's ability to achieve one's goals.
People should stretch after every event while their muscles are still warm. They should hold each stretch for the required time, focusing on breathing in and out throughout the stretch.
Stretches should not cause pain, and people should stop them immediately if they feel pain. In most cases, a stretch can be modified to tailor it to the individual’s level of flexibility.
The following stretches for ankles, knees, and hip flexor mobility are for guidance and must be followed in the correct form. If you experience pain, please continue to the next exercise. Remember not to overstretch your limits and seek support when needed.
Ankles - Hold for 10 seconds. Repeat ideally 5 times
Achilles Tendon Stretching
Ankle Inversion
Ankle Eversion
Ankle Plantar Flexion and Dorsiflexion
Knee - Hold for 30 seconds. Repeat one set
Standing Calf Stretch
Lunging Hip Flexor Stretch
Quadriceps Stretch
Hamstring Stretch
Wall Hamstring Stretch
Side Lunge
Figure Four Piriformis Stretch
Straight Leg Stretch
Hip Flexor - Hold for 30 seconds. Repeat one set
Standing Lunge Stretch
Kneeling Hip Flexor Stretch
Seated Butterfly Stretch
Basic Bridge
Reclined Hip Stretch
Low Lunge Twist Stretch
Please take the time to study any exercise before committing yourself to the route. YouTube has some excellent guidance videos, and taking notes is a critical skill in any recovery and strengthening programme you start.
Akhtar (SAC. Dip), Lead Clinical Sports Therapist
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